January 28 2021
Classification of vitamins
Vitamins fall into two categories based on their ability to dissolve in fats or water. These include fat soluble vitamins and water soluble vitamins. The fat soluble vitamins are vitamins A, D, E and K. They dissolve in fat and can be stored in our body. The water soluble vitamins are vitamin C and the B complex vitamins. They need to dissolve in water before our body can absorb them and cannot be stored and need to be replenished daily.
There are 13 vitamins present in our diet. This includes vitamin A, eight types of vitamin B which we together call as the B complex, Vitamin C, Vitamin D, Vitamin E, and Vitamin K.
First, let's learn about vitamin A - Where do we get vitamin A from ?
It is obtained from beta-carotene, present in orange, yellow vegetables and fruits as well as liver and fish. Vitamin A also known as retinol, is necessary for us to be able to see specifically at night. Lack of vitamin A can cause a disease called night blindness where sufferers are unable to see at night. Vitamin A is also essential for keeping skin healthy. Lack of vitamin A causes an ugly disease of skin called hyperkeratosis. Food items rich in vitamin A are eggs, milk, apricots, carrots, sweet potatoes, spinach, liver, cod liver oil, pumpkins, papayas mangoes, and peaches. Remember that most of the yellow, orange vegetables like carrots, pumpkins papayas and mangoes contain vitamin A.
Now, let's move on to the vitamin B complex
Vitamin B complex includes all of the 8 types of vitamin B. Each of which has special functions in our body. Vitamin B1 is present in oatmeal, brown rice, potatoes and eggs. B2 is seen in dairy products as well as bananas and green beans. It is an important component in many reactions of our body. Deficiency of B2 can cause mouth sores, at the angles of the mouth as well as chapped lips and ugly scaly rashes on our skin.
Let's move on to our next vitamin, which is vitamin C
Vitamin C is extremely important for proper functioning of our immune system. In fact, vitamin C has a technical term or a technical name, and it's called ascorbic acid and is present in all citrus fruits like the lemons, the oranges and the limes. It is an antioxidant, which removes harmful substances present in our body. It helps in the growth and repair of our bodies and is important in the production of collagen, which is present in many tissues of our body, including bones as well as tendons and ligaments which attach muscles to each other as well as to bones. Also, vitamin C is essential in the healing of wounds and sores in our inner body.
Next on our list is going to be vitamin D
Vitamin D is present in fish, milk, butter and eggs. It is consumed in its inactive form and is activated by sunlight. That is why it's so important for us to go out and stand in the Sun for a while every day. This vitamin D helps promote calcium deposition in our bones and teeth, making them stronger.
Next is vitamin E
Vitamin-e tocopherol is fat-soluble. This hard-working vitamin maintains a lot of your body's tissues like the ones in your eyes skin and liver. It protects your lungs from becoming damaged by polluted air and is important for the formation of red blood cells. Vitamin E is found in wheat germ, leafy green vegetables, sardines, egg yolks, nuts, vegetable oils and avocados.
Moreover, you can also obtain vitamins from supplements such as Alvizia's multivitamin supplements.